09
28
2022

ABS | CALVES | NECK

By Adam 0

ABS | CALVES | NECK
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1. SWISS BALL KNEE TUCK
ankles on swiss ball from a push up position.
pull knees in as you tuck into spinal flexion.
3 sets : failure

2. SWISS BALL OBLIQUE CRUNCH
turn to the side slightly in the torso and put
spine into flexion. do both sides. add weight
if you can to actually build abdominals.
3 sets : 12-12-12
*do both sides
3.  SEATED SINGLE LEG CALF RAISE
3 sets : 25-20-15

compound set with

 STANDING SINGLE LEG DONKEY RAISE
stiff legged position forcing max stretch into
the calves in plantar flexion. keep the movement
more in the bottom to mid range.
3 sets : bodyweight failure

 

4. STANDING PRONATED AND SUPINATED 
CALF RAISES
25lb weight plate with toes elevated on there and
toes out 45 degrees driving into pronation ( inward )
2 sets  : 15-15
2 25lb weight plates with toes elevated and heels out 45
degrees driving into supination ( outward )
2 sets : 15-15

5. CHEST SUPPORTED NECK EXTENSION
i wear a head harness but you can do bodyweight only
to start or add loading if you want to
develop your neck for growth.

3 sets : 12-12-12

 

6.  CHEST SUPPRTED CERVICAL
(NECK)
RETRACTIONS
note retraction and not extension. you can
add loading with a light weight plate
or band tension.
3 sets : 10-10-10

 

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